Author: teller

Renowned for its bold flavors, spices, and diverse ingredients, Asian sauces lend a lot to the cuisines. If you buy the right sauce or make your own at home, you can make an ordinary recipe amazing. These essential Asian sauce recipes will elevate your meal prep and excite your routine.

Our aim is to make it as easy and affordable as possible. Most people don’t usually have all of the ingredients at home for these sauces or much experience in making them. So most don’t bother, however it can be eye-opening to even try a basic sauce. 

For some people though, store bought is good enough and there are a lot to choose from. So how do you know which are the right ones to buy? We’ve tried a number of them over the years and everyone will have their own personal favorites so this is not the be all, end all of sauces choices. This is more of a place to start. This post contains affiliate links.

The Essential Asian Sauces

1. Soy Sauce

Soy sauce is potentially the most common of Asian sauces, delivering a salty, umami flavor, and sometimes with a bit of sweetness. Commonly used for marinades, stir-fries, as a side sauce, and for deepening the flavor of broth. This is a great sauce to have on hand with Kikkoman being the most common.

The brands that we like:

• Kikkoman Low Sodium (Japanese) – Well-balanced and widely available.
• Lee Kum Kee (Chinese) – Richer and slightly sweeter.
• Pearl River Bridge (Chinese) – Authentic and strong umami flavor.

2. Oyster Sauce

Oyster sauce is extremely common Asian sauce offering a slightly sweet and briny flavor. As thick as it is, it’s great for glazes and marinades as well as adding depth to beef and broccoli dishes.

The brands that we like:

• Lee Kum Kee Premium Oyster Sauce – A go-to brand with deep umami taste.
• Maekrua Oyster Sauce – A Thai favorite, great for stir-fries.

3. Fish Sauce

Fish sauce by it’s name may not be the most appetizing to some but the flavors it brings to dishes is extremely important even if it seems subtle at first. The pungent, salty, and very strong umami flavors add a ton of depth to many Southeast Asian recipes. Mostly used in Thai curries, Vietnamese pho, and as a dipping sauce. This is one of those sauces that if you love, nothing will replace it, for others, consider cutting it with lime juice or a sweet sauce.

The brands that we like:

• Red Boat 40°N Fish Sauce – Premium, no additives, pure anchovy-based.
• Three Crabs Brand Fish Sauce – Balanced and slightly sweeter.

4. Hoisin Sauce

Hoisin sauce is one of our favorites among the Asian sauces. The sweet and tangy flavor with notes of garlic is so good on just about anything. Often used as a marinade or as a dipping sauce you can treat Hoisin sauce similar to BBQ sauce. You’ll likely find yourself addicted to this sauce immediately.

The brands that we like:

• Lee Kum Kee Hoisin Sauce – Sweet, rich, and versatile.
• Koon Chun Hoisin Sauce – Traditional and less processed.

5. Chili Sauces

Chili sauce is a great addition to your meal routine. The spicy, tangy sometimes sweet, Asian sauce is key to many recipes. This sauce alone can turn a boring meal into something you can’t stop eating. Commonly used in stir-fries, noodle dishes, as a marinade or as a dip. Look for the popular Sriracha or try Sambal Oelek and Lao Gan Ma for a different heat level. If you make them at home you can adjust to your preference but in most cases, store bought options are pretty good.

The brands that we like:

• Huy Fong Sriracha – Popular, mild heat with a hint of sweetness.
• Sambal Oelek (Huy Fong) – Pure chili taste without added sugar.
• Lao Gan Ma Spicy Chili Crisp – A crunchy, umami-packed chili oil.

6. Sesame Oil

Sesame oil is one of the other most common Asian sauces. Sesame oil can be used by itself or to add a bit of flavor to some of these other sauces. The nutty and aromatic flavors are delicious and a great foundation for many Asian recipes. 

The brands that we like:

• Kadoya Pure Sesame Oil – Authentic, rich, and aromatic.
• Spectrum Organic Toasted Sesame Oil – A great organic option.

7. Teriyaki Sauce

Teriyaki sauce is one of the most popular dipping sauces and available at many non-Asian restaurants. The sweet and savory flavors make for a great dipping sauce that is extremely versatile. This Asian sauce can also be used a glaze or marinade when stir-frying or grilling. 

The brands that we like:

• Kikkoman Teriyaki Marinade & Sauce – Classic and widely used.

8. Thai Peanut Sauce

Very different from the rest of the Asian sauces on this list, Thai Peanut sauce is creamy, nutty, sweet with a slight tang or spiciness. The flavor profile is obviously much more unique however like the rest it is great as a dipping sauce or as a salad or noodle dressing.

The brands that we like:

• Annie Chun’s Thai Peanut Sauce – Creamy and well-balanced.
• San-J Thai Peanut Sauce – Gluten-free and flavorful.

Essential Ingredients for Asian Sauces

These basic ingredients 

To create authentic Asian sauces, it’s essential to stock up on key ingredients commonly used in Asian cooking:

• Soy Sauce
• Rice Vinegar
• Sesame Oil
• Chili Paste/Sriracha
• Ginger & Garlic
• Sugar & Honey
• Cornstarch

Easy Homemade Asian Sauce Recipes

Classic Soy Ginger Sauce

Perfect for marinades and stir-fries. Ingredients:

• 1/2 cup soy sauce
• 1 tbsp rice vinegar
• 1 tbsp honey or brown sugar
• 1 tbsp grated ginger
• 1 clove garlic, minced
• 1 tsp sesame oil

Instructions:

1. Whisk all ingredients together in a bowl until well combined.
2. Store in an airtight container in the fridge for up to a week.

Thai-Style Peanut Sauce

• 1/2 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 1 tsp chili paste (optional)
• 1/4 cup warm water

Instructions:

1. In a mixing bowl, whisk together peanut butter, soy sauce, vinegar, and honey.
2. Gradually add warm water, stirring until smooth.
3. Adjust spice level to taste and serve.

We love any method of meal prepping that creates easy, nutritious, delicious, and convenient foods. Lately we’ve been working on semi-shelf stable meal prep kits for fast weekday dinners with the flexibility of pivoting if we aren’t feeling it that night. Shelf stable foods, like canned foods, are great for the pantry as they last practically forever, but not literally, and can be purchased anytime then used as you need them.

Semi-shelf stable means they can last longer than normal raw foods, which only last about a week in the fridge or on the counter, but not as long as canned foods. This is a great method for getting healthy, raw ingredients into your meal routine while having more flexibility for when you use them. There are a couple of methods and a bunch of ingredients that lend themselves well to this process. Not every food works well for semi-shelf stable meal prep kits though.

These quick meals require little cooking skills or time. Often just boiling some water or heating up components. You can whip up an entire meal in no time.

Best Ingredients for Semi-Shelf Stable Meal Prep Kits

These are the best ingredients for your semi-shelf stable meal prep kits as we have found at least. Not only do they work well but will also provide a well rounded, nutritious meal. 

1. Proteins:
   • Canned tuna, salmon, or chicken
   • Freeze-dried meats
   • Shelf-stable tofu or vacuum-sealed tempeh
   • Powdered eggs or egg substitutes
2. Carbohydrates:
   • Dried pasta, rice, quinoa, or couscous
   • Dehydrated potatoes
   • Whole grain crackers or flatbreads
3. Vegetables and Fruits:
   • Freeze-dried or dehydrated vegetables (bell peppers, mushrooms, peas, etc.)
   • Canned tomatoes, beans, and corn
   • Dried fruits like raisins, cranberries, and apricots
4. Dairy and Dairy Alternatives:
   • Powdered or shelf-stable milk
   • Hard cheeses (e.g., Parmesan, aged cheddar) that last longer without refrigeration
   • Shelf-stable plant-based milk (almond, soy, oat)
5. Healthy Fats and Oils:
   • Olive oil or avocado oil in small packets
   • Nut butters (peanut, almond, cashew)
   • Canned coconut milk
6. Flavor Enhancers:
   • Dried herbs and spices (basil, oregano, garlic powder, etc.)
   • Shelf-stable sauces (soy sauce, hot sauce, mustard)
   • Bouillon cubes or stock powder

How to Prepare a Semi-Shelf Stable Meal Prep Kit

Preparing your meal prep kit is about pairing simple ingredients strategically for a balanced meal that is also delicious. 

1. Choose a Base: Select a carbohydrate source such as pasta, rice, or quinoa. Great for energy and fiber.
2. Add Protein: Incorporate a protein source like canned chicken, freeze-dried beef, or shelf-stable tofu for muscle growth and weight management.
3. Incorporate Vegetables: Use freeze-dried or canned vegetables to enhance texture and nutrition with vitamins and more fiber.
4. Enhance Flavor: Season with herbs, spices, or pre-made sauces for added depth.
5. Prepare Efficiently: Follow simple cooking methods such as boiling water for pasta or rice, rehydrating dried ingredients, and mixing in sauces.

Why Prepare Semi-Shelf Stable Meal Prep Kits

Meal prep kits will make you look like a wizard in the kitchen. In no time at all you’ll have a full meal made. On top of that your meals will be nutritious and easy on the wallet. Avoiding food waste is one of the best ways to save money at the grocery store. Everyone deals with spoilage but with a balanced approach of fresh and shelf stable ingredients you can mitigate a lot of food waste.

These are also great kits to take with you camping or on travels where you’ll have minimal cooking supplies. You can still have the taste of home without carrying a ton of food or utensils. The shelf stable elements are also good to keep around in case of an emergency. Many people have lived through snow storms and hurricanes that knock out power for days. These foods can be a lifesaver when the roads or towns are shut down.

Try For Yourself

Everyone can benefit from learning to prepare some semi-shelf stable meal prep kits. It can take practice to find the right pairing of ingredients that you like. Try different sauces and seasonings. You’ll be amazed how much more convenient your cooking can become when you master the use of shelf stable foods with fresh ingredients. 

In the meantime, check out our weekly meal plans for inspiration.

The next time you’re grocery shopping for the coming week, consider changing it up for your kids’ lunches. Try these Asian lunch ideas for kids to expand their pallet and show them something exciting and different. Asian cuisines are diverse so we wanted to start with the more basic to cook and child-friendly meals.

Asian recipes are a fantastic way to get kids to eat nutritious meals. The approach to veggies and proteins is so different from Western cuisines that you may find you can slip some veggies by without your kid noticing. 

The change in textures and flavors might surprise them at first but serve them Asian meals at home first and get a feeling for what they like. If they like hoisin sauce, lean on that. If they prefer soy sauce then you’re in luck and there are tons of soy sauce forward recipes that you can make. Cooking the first few meals at home will help them feel safer about trying it and you can encourage them to at least try it.

Another approach to introducing Asian lunches to your kids is by mimicking their favorite meal. If they like chicken nuggets, try chicken skewer recipes. If they prefer simpler meals try Onigiri. That’s essentially rice and whatever filling you want to use. In fact, you don’t have to use a traditional filling. We’ve never tried peanut and jelly in a rice ball but it could work for a kid.

Asian Lunch Ideas

2. Chicken Teriyaki Rice Bowl – Chicken is an easy meat to get kids to eat and there are a few ways to prepare it so they’re already used to it. Cook with teriyaki sauce and put it over rice with vegetables and you’re essentially done. Cook the chicken with broccoli or carrots, use a store-bought teriyaki sauce packet, and put it over rice and you’re done. This can easily be bulk made and meal prepped.

4. Onigiri (Japanese Rice Balls) – Onigiri are rice balls filled with your choice of ingredients and made to be eaten with your hands. It requires rice that can be molded around the filling and stay together as it’s eaten. This is a little bit trickier because you have to be able to cook rice to the right consistency to get it sticky enough without it turning into jelly. With a little bit of practice, and a rice cooker, you’ll get it right and once you do you’ll be set. You can fill it with anything though. Ham and cheese, salmon, tuna and mayo, peanut butter and jelly. Finish it off with a piece of nori for a more authentic approach or leave it off if it doesn’t fit the filling. Also you can use cookie cutters as molds for the rice so that they come out as fun shapes like stars or hearts. This is a really nice touch and a lot of fun for kids.

5. Dumpling Lunchbox – Dumplings can be a great place to start since they’re so versatile. You can steam, pan-fry, or boil them, they can be filled with a series of different ingredients, pork, chicken, veggie. The store-bought dumplings are great and the only potential issue is the sodium. Service with a little sauce of choice and it’s an excellent, fun meal for kids.

7. Thai Chicken Satay with Peanut Sauce – Chicken Satay skewers are a perfect place to start with asian lunches for kids. It’s essentially baked chicken which most kids are happy to eat. Add a sauce on top as they cook made from coconut milk, garlic, and honey for a tasty flavor. On side include a peanut sauce for dipping with cucumber slices and introduce a whole new cuisine to your kids.

Tips for Making Asian Lunches For Kids

• Make it colorful: Everyone eats with their eyes first but that is especially true for kids. Make it look exciting and they’re far more likely to try it.
• Use bento boxes: Bento boxes are compartmentalized containers filled with a series of small portions of food. This is great for variety, maximizing nutrients, and addressing picky eaters (they’re more likely to like something if you serve 5 or 6 foods)
• Keep flavors mild: Asian cuisines are known for their use of spices with bold flavors that are unique and delicious, however kids who are not used to these flavors or boldness may be turned off. Build up to strong flavors but until then, keep it mild.

Introduce your kids early to new flavors and cuisines and encourage them to explore a variety of food. You may also find that Asian lunches for kids are a great way to serve veggies in a way your kids actually like. Try some of our delicious and nutritious asian recipes for easy to cook meals.

Asian-inspired lunch ideas for kids

Grilled Hoisin Chicken with Soba Noodles

This Grilled Hoisin Chicken with Soba Noodles recipe is the perfect balance of flavor, nutrition, and convenience. It’s a must-try for anyone looking to add a little global flavor to their weekly meal prep. Enjoy your busy week knowing you’ve got a delicious, home-cooked meal ready to go! This post may contain affiliate links. Please…

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Air Fryer Honey Sesame Chicken Bites

Hello foodie friends! I’m excited to share this delicious and healthy honey sesame, air fryer chicken recipe that’s not only convenient and cheap but also just as good as takeout! I also want to talk to you about the magic of sesame seeds and how they can add amazing flavor to your Asian-Inspired chicken dishes. In…

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Ground Beef and Broccoli Stir Fry

Enjoy this delicious, healthy beef stir fry recipe that is filled with nutrients from broccoli and bell peppers. This post may contain affiliate links. Please see our privacy policy for details. Get your eating habits back to a place that helps you feel great. Here’s a tasty and easy beef broccoli stir fry to add…

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Beef Stir Fry with Squash Noodles

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It may still be a ways off for most people but in the not too distant future we will be considering meal prepping with synthetic meats. Synthetic meats, also known as cultivated or lab-grown meats, are grown through a process called cellular agriculture. This approach has a few benefits over traditional proteins.

How synthetic meats are created

1. Cell Collection: Scientists extract a small sample of muscle cells from an animal, typically through a biopsy, without significantly harming the animal.
2. Cell Cultivation: These cells are placed in a nutrient-rich culture medium containing amino acids, vitamins, and growth factors that help them multiply.
3. Scaffolding: The growing cells are placed on a scaffold or edible structure to help them develop into muscle fibers, mimicking the texture of real meat.
4. Bioreactor Growth: The cells are transferred to a bioreactor, where they continue to grow and form muscle tissue in a controlled environment.
5. Harvesting and Processing: Once fully developed, the meat is harvested, shaped, and processed into familiar products like burgers, nuggets, or steaks.

Nutritional Benefits of Lab-Grown Proteins

One of the major benefits of meal prepping with lab-grown meats is that the nutrients can be customized. Same amount of meat with more protein, healthy fats, and less calories and contaminants.

• Protein Optimization: Can have higher protein levels compared to traditional meats.
• Healthy Fats: lab-grown meats have reduced saturated fats while containing higher omega-3 fatty acids.
• Vitamins: Increase in essential vitamins and minerals such as B12, iron, and zinc.
• Lower Contaminants: Free from antibiotics, hormones, and potential ocean pollutants like mercury or microplastics found in seafood.

Cruelty Free & Sustainable Meats

Meal prepping with synthetic meats is also cruelty free. This is a big opportunity for vegetarians and vegans that refuse to eat animals to re-introduce meat based protein into their diets. Of course there are other considerations but at least the cruelty-free part is a big perk.

Sustainability is an issue with traditional meat and ranching. It takes a lot of land and energy while creating a ton of waste and greenhouse gases. Even small changes in environmental sustainability can have huge impacts on the world. Now lab-grown meats have their own energy and waste issues but more research is being done and this can potentially be addressed in new ways. 

How to Meal Prep with Synthetic Meats 

Lab-grown meats act and taste very similarly to traditional meats however there are some adaptations to maximize taste and nutritional value. Using high-heat searing can help create a more authentic crust. Marinades and spice rubs will improve flavor while providing an overall meal anyways.

Reality of Synthetic Meats

Realistically synthetic meats are years or decades off from being a daily thing for the general public. Scaling takes time but costs are the real issue. The cost of lab-grown meats is about 3-4 higher than traditional meat raising. That price has come down fast in the past decade though and the price could be made reasonable through scale. 

Conclusion on Meal Prepping with Synthetic Meats

It’s probably going to be a hard pill to swallow for most people. Meat that is entirely lab-grown sounds science fiction or gross however for future generations, this could be a very normal thing. The health benefits are looking impressive but the long term impacts of lab-grown meats will take time to understand. Either way, synthetic meats in your grocery store are likely to be a thing within a matter of years.

For some, having a rice cooker in the kitchen has been a thing their entire life. For the rest of us, we have to venture out to do our own rice cooker shopping. Which rice cooker to buy? Team members found themselves asking the same question with similar outcomes. These are some of our favorite rice cookers and how we use them. This post contains affiliate links.

About Rice Nutrition

White rice is the most common, or popular, type of rice. Think Jasmine or basmati rice. White rice is mostly made of carbohydrates and contains protein, fiber, and some vitamins and minerals. It’s not nutrient dense, unlike brown rice which offers much more nutrition. Brown rice is a wide category with rice that comes in a variety of colors, reddish, purplish, and even black. Brown rice has less calories than white rice while delivering more protein and fiber. If you have the choice, go with brown rice over white when you can.

Benefits of a Rice Cooker

Outside of the West, rice cookers are extremely common in home kitchens. The consistency and ease make it a perfect way to cook rice in bulk and have it ready anytime.

1. Consistent Results – A rice cooker eliminates the guesswork, ensuring perfectly cooked rice every time. Once you’ve figured out the particular needs of your rice cooker, you can make perfectly cooked rice every day. 
2. It’s Easy – Simply add rice and water, press a button, and let the cooker do the work while you work on other parts of the meal. It’s so easy that a child can do it. Which makes it great for families. You can also much more easily avoid food waste by cooking too much or burning the rice.
3. Keep Warm Function – Most models keep rice warm for hours, ensuring it’s ready whenever you need it. This is a fantastic part about rice cookers. Having the rice constantly be available means every little snack can be accompanied by some rice with ease.
4. Energy Efficient – Compared to stovetop cooking, rice cookers use less energy. As long as you use your rice cooker consistently it’s a great compliment to your kitchen tools.
5. Easy to Clean – Non-stick inner pots make cleaning up a breeze. Skip out on washing a big pot or pan.

Best Rice Cookers on the Market

1. Zojirushi Micom 3-Cup Compact Size:

One of the best, if not the king of rice cookers. Zojirushi, well known for the little song it plays when your rice is ready and the cute elephant logo, is considered by many to be the cadillac of rice cookers. It’s pricey though and if you’re not sure how much rice you’ll be eating, you may want to wait to get this rice cooker. 

• Compact: With its compact size and ability to cook as little as 1/2 a cup of rice or oats, this rice cooker is ideal for small families or couples
• By activating brown rice, GABA, one of the nutrients contained in brown rice, increases its amount by 1.5 times as much as that contained in non-activated brown rice
• Long Grain White Menu Setting: The cooking flow is different than the White rice setting because long-grain white rice cooks differently than short or medium-grain white rice

2. Aroma Housewares 4-Cups:

This is a great starter rice cooker. It’s where some of our team members started. It’s super easy to use with fewer options but once you get the hang of it, it’s very consistent and produces delicious rice. It’s far more affordable than the competitors and perfect for dipping your toes into the daily rice cooking pool.

• Perfectly prepares 2 to 4 cups of any variety of cooked rice
• Simple, one-touch operation with automatic Warm mode
• Easy-to-clean, nonstick removable inner pot

3. CUCKOO Heating Pressure Cooker & Warmer:

The CUCKOO pressure cooker/rice cooker has some expensive models but justifies it with the versatility in what it can cook. Since it seals and can pressure cook, it’s closer to an instant pot than a typical rice cooker. This makes a great gift for fans of rice or cooking.

• 13 Versatile Modes: Choose from GABA/brown rice, glutinous/white rice, nu rung ji, multi-cook, and more
• Large Capacity: From large family gatherings to housewarming dinners, this rice cooker provides a generous serving amount with a 20-cup (cooked) capacity
• Easy-to-Use Functionality: Effortlessly cook with user-friendly digital controls, a modern LED display, and Fuzzy Logic Technology

4. Instant Pot Duo 7-in-1 Electric Pressure Cooker:

The Instant Pot is very well known for its versatility and comparably affordable price. If you’re not sure that you’ll want to eat rice everyday, this could be a good option for you since the instant pot has tons of settings allowing for a ton of uses.

• 13 customizable Smart Programs for pressure cooking ribs, soups, beans, rice, poultry, yogurt, desserts and more.
• Pressure cook delicious one-pot meals up to 70% faster than traditional cooking methods or slow cook your favorite traditional recipes – just like grandma used to make.
• Finger-print resistant, stainless-steel sides and dishwasher-safe lid, inner pot, and accessories.

How to Use a Rice Cooker

1. Measure the Rice – Use the measuring cup that comes with your rice cooker to get the correct ratio. The water to rice ratio is important however once you get good at it, you can eyeball it and use less accurate measuring methods.
2. Rinse the Rice – Rinsing removes excess starch, preventing overly sticky or mushy rice. This actually makes a huge difference and even if you’ve never rinsed your rice before, try it out. Practice and try a few different methods to nail down the perfect rice for you.
3. Add Water – Follow the water-to-rice ratio recommended for your specific type of rice. 
4. Start the Cooker – Close the lid, select the appropriate setting, and press start.
5. Stir – You may need to stir your rice as it’s nearing being done. This is not an official step but we have found that with the more affordable rice cooker options, the bottom rice can burn if you don’t give it a stir as the water becomes no longer visible above the rice.
6. Let It Rest – Once cooking is complete, allow the rice to sit for a few minutes, up to ten minutes, to absorb remaining moisture. This resting phase is also very important. As excited as you’ll be to taste the rice right away, wait and it’ll be better.
7. Fluff and Serve – Use a rice paddle to fluff the rice before serving.

Expert Tips for a Rice Cooker

• Use the Right Rice-to-Water Ratio – White rice typically requires a 1:1 ratio, while brown rice needs more water. Many people use the one-digit measuring method, which is where the water level should be one finger digit above the top of the rice. This obviously is dependent on the shape of your container but in a lot of cases, works pretty well.
• Soak Brown Rice – Soaking for 30 minutes before cooking can improve texture.
• Clean Immediately After Use – Prevents dried-on residue and keeps the cooker in top shape. Wet rice can also grow mold very quickly so don’t leave it in the sink for very long.
• Use the ‘Keep Warm’ Feature Wisely – Prolonged warming can dry out the rice, so fluff it periodically.
• Experiment with Different Grains – Quinoa, barley, and even couscous cook well in a rice cooker.

How to Flavor Rice in a Rice Cooker

• Use Broth Instead of Water – Swap plain water with chicken, vegetable, or beef broth for enhanced taste. White rice with water will come out very bland which is fine if you plan on putting a sauce or veggies with the rice but even still you may find yourself wanting a bit more flavor. Especially if your meal is going to be majority rice (we get it, rice is cheap we’ve all made a few bucks stretch).
• Add Aromatics – Garlic, onion, bay leaves, or star anise infuse rice with delicious flavors. This can be a great way to add an additional layer to your dish.
• Include Spices and Herbs – Turmeric, cinnamon, cumin, or fresh herbs like cilantro can add depth. Get inspired by the pre-flavored rices at the store but make your own. You’ll be surprised how much better your rice is than the instant rices at the store.
• Mix in Coconut Milk – Great for making coconut rice with a creamy, slightly sweet taste.
• Stir in Butter or Olive Oil – A small amount of fat adds richness and prevents sticking.

Other Foods in a Rice Cooker

Rice cookers can be used to cook a lot of different foods. From boiling eggs, to cooking oatmeal, or even making small cakes. Some people even make soups and stews. Much like a slower cooker, or crock pot, rice cookers are versatile and just take a little practice. The instant pot is a good example of this flexibility and probably a good place to start if you plan on cooking foods besides rice.

A healthy gut is essential for a healthy life and knowing how to meal prep with gut-friendly foods can make the difference in a long life. Every human body is home to trillions of microorganisms that live with us and help support our bodily functions and health. Good gut health can lower inflammation, improve your immune system, and increase metabolism. These days gut health is finally being recognized for the value that it brings. It’s easy to incorporate many gut-friendly foods into your meal prep when you know what they are.

Choose Gut-Friendly Foods

It’s all about supporting a healthy gut microbiome with varied bacteria. These foods will foster an environment to aid in digestion.

Probiotic-rich foods: Probiotic foods are foods that contain live microorganisms that add to your own. 

• Yogurt, kefir, sauerkraut, kimchi, miso, and kombucha provide good bacteria that promote gut health.

Prebiotic foods: plant-based foods that feed the good bacteria in your gut. They are typically high in fiber.

• Garlic, onions, leeks, asparagus, bananas, and oats feed the beneficial bacteria in your gut.
• Fiber-rich foods: Whole grains, legumes, nuts, seeds, and vegetables help promote regular bowel movements and overall digestive health.
• Anti-inflammatory foods: Ginger, turmeric, leafy greens, and fatty fish can help reduce gut inflammation.
• Hydrating foods: Cucumbers, watermelon, celery, and broth-based soups support proper digestion.

Avoid overly-processed foods, like sodas, chips, and breakfast cereals. All of these types of foods include a lot of artificial ingredients and preservatives that can wreak havoc on your gut biome.

When preparing these ingredients, the best way to maintain the health benefits is to either eat them raw or by steaming. These microbes can be sensitive to heat and the goal is to retain them alive. 

Balance Your Gut-Friendly Meal Prep

A well-balanced menu should include a variety of gut-friendly ingredients to maximize benefits. Consider the following meal prep ideas:

• Breakfast: Overnight oats with bananas and chia seeds or a smoothie with kefir, spinach, and flaxseeds can provide a delicious and nutritious breakfast as well as kefir, oats, and bananas are great for your gut. Consider our Chia pudding with mixed berries recipe.

Chia Pudding with Mixed Berries

Chia Pudding with Mixed Berries – a vibrant, nutrient-packed creation that spells a simple, healthy breakfast with a touch of culinary artistry. Enjoy your mornings with this fuss-free delight, and remember, meal prep isn’t just about saving time – it’s about embracing a delicious and nutritious lifestyle. Happy prepping! This post may contain affiliate links.…

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• Lunch: Quinoa and roasted vegetable salad with a miso dressing or a brown rice bowl with fermented vegetables and grilled salmon. The quinoa is high in fiber, which can help with digestion and reduce constipation, while the polyphenols in Quinoa can improve the intestinal flora environment.

Citrus Shrimp Quinoa Spinach Salad

This citrus flavored shrimp quinoa with spinach salad is a fresh and easy lunch meal prep that you can prep for yourself in less than 20 minutes! This post may contain affiliate links. Please see our privacy policy for details. Reasons Why We Love This Shrimp Quinoa Spinach Salad This salad has vibrant flavors paired…

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• Dinner: Lentil soup with turmeric and ginger or a stir-fry with tempeh, garlic, and leafy greens. Try our homemade lemongrass beef stew recipe for a great mix of gut-friendly ingredients including mushrooms. Mushrooms are a natural source of fiber, which feeds the beneficial bacteria in your intestines, helps reduce inflammation in the digestive tract, and helps prevent ulcers.

Homemade Lemongrass Beef Stew Recipe

Instant Pot’s can be a lifesaver when you’re short on time but want to pack big flavors into a meal. It does just that with this Vietnamese inspired lemongrass beef stew. This quick to prepare and painless to cook meal is vibrating with the flavors of lemongrass (obviously), garlic, anise, clove and bay leaves and…

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Include fermented foods separately: Add probiotic-rich foods like kimchi or sauerkraut just before eating to retain their beneficial bacteria.

Stay Hydrated

Drinking plenty of water and herbal teas like ginger or peppermint can aid digestion. Additionally, mindful eating—chewing slowly and focusing on your meal—can enhance nutrient absorption and gut function.

Meal prepping with gut-friendly foods is an excellent way to improve digestion, support a healthy microbiome, and simplify your daily routine. By incorporating probiotic-rich, fiber-packed, and anti-inflammatory ingredients into your meal prep, you can promote better gut health while enjoying delicious and nourishing meals all week long. Start small, experiment with different foods, and find what works best for your body!

February is American Heart month and so we are providing some helpful insights to meal prep for heart health. People often meal prep to lose weight or save money but there are many other dietary restrictions some of which are based on medical conditions. High blood pressure, diabetes, and other conditions can all benefit from a heart healthy meal plan.  

Why Meal Prep for Heart Health

Eating breakfast, lunch, or dinner when you’re at work, or out and about, often falls back on food options that are high in fat, sodium, or sugar. Meal prepping ahead of time gives you a healthy option that is convenient and portable. 

Portion control is a big part of heart healthy meal prep. Overeating contributes to weight gain and stress on your cardiovascular system. When you plan your meals however, you can adjust your vegetable and protein balance and control overindulgence. Control portions with tools like measuring cups or food scales.

Heart-Healthy Foods to Include

To keep your heart in top shape, focus on these nutrient-rich ingredients:

• Lean Proteins: Salmon, chicken breast, tofu, lentils, and beans.
• Whole Grains: Quinoa, brown rice, farro, and oats provide fiber to help lower cholesterol.
• Healthy Fats: Avocados, olive oil, nuts, and seeds.
• Fruits and Vegetables: Leafy greens, berries, sweet potatoes, and cruciferous veggies like broccoli.
• Herbs and Spices: Garlic, turmeric, cinnamon, and other spices add flavor without extra sodium.
• Antioxidants: Found in colorful fruits and vegetables, antioxidants reduce inflammation and protect against cardiovascular damage.
• Potassium: Helps regulate blood pressure. Great sources include bananas, sweet potatoes, spinach, and beans.

Foods to Avoid for a Heart Healthy Meal Prep

Foods High in Saturated Fats: Saturated fats can increase LDL (“bad”) cholesterol levels, contributing to plaque buildup in arteries.

• Fatty cuts of red meat, full-fat dairy products (butter, cheese, cream), coconut oil and palm oil

Foods Containing Trans Fats: Trans fats raise LDL cholesterol and lower HDL (“good”) cholesterol, increasing the risk of heart disease.

• Partially hydrogenated oils, Margarine, processed baked goods (cookies, cakes, pastries), fried fast foods

Foods High in Sodium (Salt): Excess sodium can lead to high blood pressure, a major risk factor for heart disease.

• Processed meats (bacon, sausage, hot dogs), packaged snacks (chips, pretzels), canned soups and vegetables (unless labeled low-sodium), frozen meals and pre-packaged foods, restaurant meals, especially fast food

Sugary Foods and Beverages: High sugar intake can lead to weight gain, diabetes, and increased triglyceride levels, all of which strain the heart.

• Sodas and sweetened beverages, candy and desserts, breakfast cereals with added sugar, sweetened yogurt and flavored milk

Refined Carbohydrates: Refined carbs are quickly broken down into sugar, causing blood sugar spikes and increased fat storage.

• White bread, white rice, and pasta made from refined flour, packaged crackers and snacks, sugary breakfast cereals

High-Cholesterol Foods: While dietary cholesterol may not impact everyone equally, consuming too much can increase blood cholesterol levels in some individuals.

• Organ meats (liver, kidney), Shellfish, Egg yolks (in moderation is fine for most people)

Deep-Fried Foods: Frying increases calorie content and often uses unhealthy oils high in trans fats.

• Fried chicken, french fries, fried snacks

Processed and Packaged Foods: Often contain hidden trans fats, added sugar, and high sodium levels.

• Instant noodles, boxed meals, ready-to-eat frozen dinners

Learning how to meal prep to avoid common food allergies is great not just for yourself but if you ever cook for others. Even if you don’t have a food allergy, coworkers or family members might. Some food allergies can be so severe they can’t even be in the same room as someone consuming the triggering food. You may even have intolerances without recognizing that’s what it is. Knowing common food allergies and what to look out for can make the difference in someone enjoying your food or breaking out in hives.

Food Allergies vs Intolerance

Both allergies and intolerances to ingredients both create a reaction; they are not actually the same physiological response. Food allergies involve an immune system response that can range from mild to severe, from hives to anaphylaxis. These can be deadly and need to be taken very seriously. Food intolerances are more often related to a digestive bodily response. Your struggles to break down certain foods and it responds with discomfort, bloating, and diarrhea. You may have intolerances without ever putting two and two together that specific ingredients are leading to your discomfort. Whether it’s dairy or acidic foods, there are tons of foods that can cause a response. We’re focused on allergies in this article though.

Understanding Common Food Allergens

Most adults know that they have a food allergy but new allergies can develop or you may have kids that are new to certain foods. This list of common food allergens and their symptoms will help you identify signs.

• Milk: Symptoms may include hives, swelling, difficulty breathing, or gastrointestinal distress.
• Eggs: Symptoms may include skin rashes, nasal congestion, stomach pain, or anaphylaxis in severe cases.
• Peanuts: Symptoms often include skin reactions like redness or hives, itching, throat tightness, or difficulty breathing.
• Tree nuts (e.g., almonds, walnuts, cashews): Reactions may include swelling, difficulty swallowing, vomiting, or anaphylaxis.
• Fish: Symptoms may include nausea, wheezing, swelling, or hives.
• Shellfish (e.g., shrimp, crab, lobster): Common reactions include itching, swelling, difficulty breathing, or gastrointestinal upset.
• Wheat: Symptoms may include hives, nasal congestion, digestive issues, or in some cases, celiac disease.
• Soy: Reactions may include flushing, itching, stomach pain, or diarrhea.
• Sesame: Symptoms often include hives, swelling, nasal congestion, or severe reactions like anaphylaxis.

Tips for Safe Meal Prepping to Avoid Common Allergies

If you meal prep your lunch for school or work, you may be eating near someone with a severe reaction to certain foods. If you share food or plan on cooking for a group, learning to meal prep to avoid common allergies can make someone’s day. People with common food allergies get used to having to skip the potluck so make something that everyone can enjoy and they’ll appreciate it. 

1. Cross-Contamination Prevention: cross-contamination can happen very quickly and subtly. Anytime you’re cooking with an ingredient, the allergens can be passed from one surface to another. For people with severe allergic reactions, this is enough to cause a reaction.
   • Use separate cutting boards, utensils, and containers for allergen-free meals.
   • Wash hands, surfaces, and tools thoroughly between uses.
   • Store allergen-free meals in clearly labeled containers to prevent mix-ups.
2. Ingredient Substitutions: this is a great way to meal prep for food allergies without sacrificing flavors. These simple substitutions can open up entire cuisines and always impress coworkers.
   • Wheat flour can be replaced with gluten-free alternatives like almond flour, coconut flour, or oat flour (if oats are certified gluten-free).
   • Instead of traditional milk, use plant-based milk like almond, coconut, or oat milk (if no nut allergies exist).
   • Substitute eggs with flaxseed or chia seed mixtures (1 tablespoon flaxseed/chia seed + 3 tablespoons water = 1 egg).
3. Read Labels Diligently: This may not be as obvious to everyone. If you’re not used to cooking allergy safe food, you may not know what to look out for.
   • Be vigilant about processed foods, sauces, and seasonings, which can contain hidden allergens.
   • Look for certifications such as “gluten-free” or “peanut-free” for added safety.
   • Don’t always trust the front of the package to tell the full story, read the ingredients list

Cuisines to Approach with Caution

Certain cuisines commonly use allergenic ingredients, so it’s wise to prepare these dishes with extra care:

• Asian cuisines: Typically uses a  lot of Soy, peanuts, sesame, and shellfish and some can be substituted while other recipes simply require the ingredient for the core flavor. Consider your eaters and what they’re allergic too before preparing Asian food.
• Italian cuisine: Italian food uses a lot of Dairy (cheese, butter) and wheat (pasta, bread) however these can be easily substituted and essentially taste the same. 
• Mediterranean cuisine: Many recipes often include tree nuts (like pine nuts in pesto), sesame (in tahini), and dairy. Sometimes they’re important to flavor but you can usually substitute them without much issue.

Remember, you may not have food allergies but someone near you or eating your food may. Meal prepping to avoid common food allergies can be as easy as one simple change. A small adjustment to avoid someone having a severe reaction is worth it.